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This Is The Worst Habit For Heart Health, According To Cardiologists
If you have a family history of heart disease or other cardiovascular issues, it can seem like the cards are stacked against you. But the reality is, you are not doomed to experience the same health outcomes. While genetics do play a role in heart health, they're far from anyone's deciding fate. In fact, an estimated 90 percent of heart disease is preventable through diet and lifestyle habits.
While there isn't one deciding diet or lifestyle factor that affects heart health, cardiologists do say that there are some habits that have a greater impact than others. In fact, there's one habit in particular that can have absolutely devastating effects, not only on the heart but on overall health. Here's everything you need to know about it.
Related: What Is HCM? Shining a Light on the Most Commonly Inherited Heart Disease
What Is the Worst Habit for Heart Health?According to both Cedars Sinai cardiologist Dr. Norman Lepor, MD, and Dr. Michael Levine, MD, a clinical instructor in the Department of Medicine at the Leon H. Charney Division of Cardiology at NYU Langone Health, the absolute worst habit for heart health is using tobacco. That includes both smoking and vaping.
"Smoking and vaping significantly increase the risk of stroke, heart attack and peripheral vascular disease, which can lead to leg amputations in severe cases," Dr. Lepor says. He adds that regular tobacco use can also cause plaque to build up in the coronary arteries, which can raise LDL cholesterol levels.
Dr. Levine doesn't sugarcoat the impact smoking or vaping can have on heart health. "The single worst habit related to cardiovascular health remains the use of tobacco. There is a significant risk of overall cardiovascular disease as well as the increased risk of cancer," he says.
Related: Smoking vs. Vaping: Is One Better for Your Lungs? Here's What Experts Say
If you do smoke or vape, it can be hard to quit; neither doctor says it's an easy habit to give up. But both do say that actively taking steps to quit is the single best thing you can do for your health. "There are numerous aids to help with this, including nicotine replacement and also prescription medication," Dr. Levine says. He encourages anyone who smokes or vapes to talk to their healthcare provider about what their options are in terms of medications that may help them quit.
Other Habits That Can Negatively Impact Heart HealthIf you don't smoke or vape, you're not off the hook just yet; both doctors say that there are many other habits that can negatively impact heart health. "Other common behaviors which are detrimental to heart and cardiovascular health include a sedentary lifestyle and having a poor diet with high saturated fat content and high sodium intake," Dr. Levine says, adding that being overweight can lead to a variety of associated health issues which will raise cardiovascular risk.
Dr. Lepor says that it's especially important to keep LDL cholesterol levels in check. "Using tobacco is the worst habit for heart health, but having high levels of LDL cholesterol is the biggest risk factor [for experiencing cardiovascular health issues]," he says, differentiating the two by saying that habits are more about human behavior than risk factors are.
Related: Want to Lower Your Cholesterol Naturally? These 10 Lifestyle Tweaks Could Make a Big Difference
That said, there is still plenty you can do to keep your LDL cholesterol levels from rising. Dr. Lepor says that avoiding trans fats (found in fried foods), minimizing foods high in sodium and saturated fat, eating foods high in unsaturated fats (such as seafood, avocado and nuts), and regularly exercising are all ways to keep LDL cholesterol levels down. If you do have high cholesterol, he strongly encourages talking to your doctor about prescription medications such as statins, which can help.
What Is the Best Habit for Heart Health?Now that you know the worst habits for heart health, you may be wondering what the very best habit is. What is the one action you can take every single day that will work in your favor? The doctors struggle to narrow it down to just one but both say that eating a healthy diet and getting regular exercise is key. (Sometimes, the best advice is the most expected.) Dr. Lepor says that he regularly recommends the Mediterranean diet to patients, which emphasizes plant-based foods and healthy fats. As for movement, Dr. Levine says to aim for at least 150 minutes a week of brisk walking or exercise.
Last, if you are taking prescription medication for heart health, such as statins, Dr. Lepor says that it's important to remember to take them; many of his patients forget! "It's easy to forget to take your heart health medication because you aren't necessarily seeing or feeling a difference, but they really do help keep LDL cholesterol levels down," he says.
The best part about prioritizing diet and lifestyle habits with heart health in mind is that the benefits extend to the entire body. The same diet and lifestyle habits that are good for your heart are good for your brain.
As for that very worst habit both named, if everyone collectively stopped using tobacco, we just may see heart disease diagnoses go up in smoke.
Next up, see a list of 25 foods that are good for your heart.
SourcesEasy, Healthy Meal Ideas For The Week Ahead: Roasted Veggie Flatbread, Cashew-coconut Cod And More
Welcome to Start TODAY. Sign up for our free Start TODAY newsletter to receive daily inspiration sent to your inbox.
You asked, we answered! Hundreds of Start TODAY members told us they wanted more healthy, balanced meal ideas to help them reach their health goals. This dietitian-designed meal plan gives you the flexibility to ease into a new year — all while learning the building blocks of healthy eating.
This week's menu is full of heart-smart meals. The good news: You've already got a head start against heart disease by cooking most meals at home. Those who cook more meals at home are more likely to eat less saturated fat, sugar, and salt–substances that contribute to your heart disease risk. Eating at home more frequently also boosts your intake of protective ingredients like vegetables, fruits, and whole grains.
The meals throughout this week feature heart-protective foods like whole grains, fruits, vegetables, beans and seafood. With meals ranging from cod with a coconut-cashew topping to a roasted veggie flatbread to spaghetti, your heart, and belly will be content.
What to Eat This Week, June 5, 2023
>>Download this week's meal plan
>>Get a 30-day walking workout plan
Monday Tuesday Wednesday ThursdayBoth breakfasts contain heart-healthy foods, such as nuts, seeds, fruit, and oats. Oats stand out for beta glucan–a type of soluble fiber that helps lower cholesterol levels. Make a big batch of oatmeal to eat throughout the week and add the toppings right before breakfast. The broiled grapefruit is tastiest when served warm, but it comes together quickly.
Frances Largeman-Roth
Serve with plain Greek yogurt on top or on the side.
Broiled Grapefruit with Yogurt, Nuts and HoneySection ½ grapefruit, sprinkle with cinnamon, and drizzle with honey. Broil until the topping bubbles and the grapefruit begins to caramelize. Then top your grapefruit with plain or lower-sugar Greek yogurt and nuts or seeds (such as pumpkin or hemp seeds).
More Start TODAY meal plans LunchReplacing processed lunch meat with a veggie burger or rotisserie chicken are easy steps you can take to reduce your risk of heart disease. Sodium and protein levels vary with veggie burgers, so choose one with no more than 500 mg of sodium and at least 10 grams of protein.
Veggie BurgerCook a frozen veggie burger according to package directions. Serve on a whole grain bun or English muffin stacked with lettuce, tomato, onion, and avocado. Have it with baby carrots.
Want to make your own?
Samantha Okazaki / TODAY
Buffalo Chicken SaladMix ½ cup rotisserie chicken meat with 1 ½ teaspoons mayonnaise, 1 ½ teaspoons Greek yogurt, and hot sauce to taste. Scoop mixture over chopped romaine lettuce and diced cucumbers. Serve with whole grain crackers (such as Triscuits).
DinnerThis week's dinner lineup includes two seafood meals, a pattern that aligns with the American Heart Association's recommendation. We've also included crowd pleasers like chili and a veggie-rich flatbread that are sure to make it to your recipe collection. To make dishes heart-healthier, we've suggested swaps, like using a whole grain pita or naan to make the flatbread.
TODAY Illustration / Getty Images
An easy, coconut-infused spice topping transforms mild, flaky cod into a flavorful and impressive dish. Serve it with sauteed spinach and brown rice (microwavable or frozen if you'd like).
Helen Healey / TODAY
Between the herbed goat cheese and the hot honey drizzle, this veggie-packed flatbread is bursting with flavor. Although the recipe gives instructions for roasting your veggies during dinner prep, prepping them in advance will make this a lightning-fast meal. To make a heart-healthier flatbread, use a whole grain pita or naan for the base, and serve it with a chickpea salad. To make the salad, toss canned chickpeas, drained and rinsed, with chopped tomatoes, cucumber, and a bottled vinaigrette.
Joy Bauer
Pasta is a staple of the Mediterranean diet, which is often noted as the healthiest diet. Here we're serving it as they do in the Mediterranean region–as a side dish. While you're cooking the pasta, sauté shrimp in olive oil to eat as your main dish. Serve with an easy salad or any veggie you like.
TODAY
Chicken piccata is typically cooked in 4 to 6 tablespoons of butter. This version slashes the butter to just one tablespoon, and it replaces white flour with almond meal–a nutrient-rich, grain-free alternative. Enjoy it with roasted broccoli and baby potatoes
SnacksSnacks that contain whole food sources of protein and fiber offer a winning formula that keeps you full for hours. Here are a few ideas:
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